WARM UP – MOBILITY
Dynamic running warm-up and full body stretch out.
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Review run route, WOD movements/technique, and scaling options.
WOD A
CRABS IN THE BUCKET
Complete for time:
Crab Park run (touch the end of the pier and back ~1.8km)
then, 5 rounds of:
18 Wallballs (20/14)
12 Alternating dumbbell snatch (50/35)
6 Burpee box jumps (24/20″)
Then;
Crab Park run
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If you are not a strong runner or struggle with endurance workouts, scale the run to 1km (2 laps), and/or scale reps/rounds down as well. If you can not run sub to a 2.5 km bike.
ACCESSORY
Cool down, Roll out, Stretch, Socialize
